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September Gymnastics Programming

Posted 25th August 2021 by Anthony Masters

Hello guys,

After having worked on strength the last couple of months, this final phase gives you the opportunity to play around with some kipping variations of the Bar Muscle Up. You can also continue working towards the stricter version too if wanted.

In regards to learning the kipping muscle, it is worth a watch on the videos below, the explanations are short and clear but will help give you an idea of what you want to be thinking about. Everyones kipping MU will look different, there is no right or wrong but rather finding what works best for you or feels the easiest to try and learn. So for this reason we will go through some of the popular variations to try & drills etc.

Then we will follow up with some gymnastics strength conditioning, there is a variety of exercises bringing some of the old moves back, as well as plenty of alternatives to suit your current level. The format of the conditioning will be a EMOM, every week the rest reduces meaning more work within the min. I.e week 1: 20’s work/ 40’s rest, week 2: 30s work, 30’s rest, etc. See programming below!

How to BAR MU technique video

BAR MU kip explained video

If you have any questions drop me a message

Ant@momentum-training.com

Beginner – advanced

Exercise Sets Reps Rest
Skill – Either continue practicing towards the strict MU or practice kipping variations **see videos 15 mins
A1 Ring MU / Kipping pull up / ring row EMOM – 4 rounds

Wk 1- 20s

Wk 2- 30s

Wk 3- 40s

Wk 4- 50s

  Rest remainder of the min
A2 P-Bar tuck to shoulder stand / HSPU
A3 Skin the cat / tuck front lever hold
A4 Strict leg raises / knee raises / tuck dragon flag
A5 Pistol Squats / reverse nordics/ Sissy squats
A6 Double Unders / Single Unders Rest 1 full min after each round
B1 HS Hold EMOM – 2 rounds

Wk 1- 20s

Wk 2- 30s

Wk 3- 40s

Wk 4- 50s

  Rest remainder of the min
B2 Ring support hold
B3 Hollow hold